Football/Soccer Session (Advanced): B05 Fitness/Defending Corners

Ball Gathering Conditioning (15 mins)

Ball Gathering Conditioning Activity (12 min)

4 corners, 1 player per corner with subs outside each corner. 1st player to gather 4 balls in their own box wins. Can remove 1 ball at a time and can take balls from opposing players box. swtich players every 60 seconds.

CP: Give 100% effort

Speed Training (30 mins)

Speed Training (30 min)

A: Sprint-Backpedal Repeats (8 min)

Organization:

Standing at Cone 1, lean and sprint to Cone 3. Backpedal to Cone 2. Keep your core set, posture low and weight on the balls of your feet. Change direction by driving with your legs and pushing into a full forward sprint toward Cone 4. When sprinting, get your knees up to produce force and punch the ground with the balls of your feet. Backpedal to Cone 3. Change direction one last time and sprint past Cone 5. This activity simulates field movements, like when a defender has to read a play and attack the ball. It also reinforces proper acceleration mechanics when changing from a backpedal to a sprint.

Set Up:

5 cones in a straight line, 5 yards apart. Number them 1-5.

B: Lean, Fall and Sprint (8 min)

Organization:

Stand with your feet hip-width apart and your body rigid from ankles to neck.

Lean forward until you actually start to fall, to the point where if you don't step, you will literally fall on your face. This is critical to create forward momentum and approximate the angle required to accelerate effectively. Most people think they are leaning farther than they really are, so be brave!

As you lean, rise up on the balls of your feet. Do not bend at the waist.

When driving out of the fall, move your knees and push off the ground with your legs to drive your body forward.

Keep your elbows bent at 90 degrees and swing your arms from the shoulder joint.

Keep your hands open and relaxed.

Sprint 10 yards x 10 & 20 yards x 8

Walk back for recovery. Breath deep to recover

This activity is great for learning how to fall into the correct angle and set your center of gravity to improve acceleration from a standing position.

Set Up:

25 cones, 5 sets - 5 yards apart

C: Push-Up Starts (8 min)

Organization:

Lie down on your stomach at Cone 1 with your hands in a push-up position.

On cue, get up and sprint past the second cone.

While sprinting, stay low for as long as you can.

Jog back to the beginning for recovery.

Perform 8-10 reps. This develops leg drive and start mechanics and improves hip power, balancing out lower-body strength.

Set Up:

2 cones 20 yards apart.

D: Flying Sprints (8 min)

Organization:

Stride out at 75 percent of full speed from Cone 1 to Cone 2.

Fall to your acceleration angle and push to full speed before passing Cone 3.

Jog back to the beginning for recovery.

Perform 6 to 8 reps.This activity works on acceleration from a jog and simulates the movements you need to effectively transition from general field coverage to closing the gap and making a play.

Set Up:

12 cones, each station 1 cones 20 yards apart and a third cone 10 yards past Cone 2.

Dynamics (15 mins)

Organisation

Start with two groups of players lined up at points A & B.

Jog gently in line to the opposite end, then run diagonally across each other, with an equal amount of distance between each other.

On each diagonal run, carry out a dynamic movement or side-step facing towards each other.